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Power poses help you feel more confident through open and assertive posture.
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Studies indicate that these poses can reduce stress and increase confidence.
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Using them before a race can turn anxiety into motivation.
Imagine you’re at the starting line of a race. You’re probably wondering why you signed up, but you’re also itching to get moving. It’s a whirlwind of emotions that, if not managed well, could lead to anxiety right when you need to be calm. But what if you could manage this simply by adjusting your posture? No magic here, just the power of “power poses”—a psychological approach that uses body language to boost confidence and assertiveness.
What are power poses?
The concept of power poses gained popularity thanks to social psychologist Amy Cuddy. In her well-known 2012 TED Talk, she explained how certain postures, like the “Wonder Woman” stance (hands on hips, chest out), can elevate self-esteem and impact how others see us. These body postures are designed to project strength and confidence, and studies suggest that holding them for just a few minutes may boost your mental state, increasing confidence and lowering stress. Technically, these are called “expansive” body postures, as they open up the body, unlike “closed” postures that make a person appear smaller and less confident.
According to a 2010 study by Dana Carney and colleagues, power poses might even affect hormone levels, increasing testosterone while decreasing cortisol, the stress hormone. The idea is simple but impactful: our body doesn’t just reflect our emotions; it can also shape them. If you’re feeling down or worried, your posture often follows suit, becoming closed off as if to protect yourself. But taking an open, relaxed stance can signal strength and control to your brain, while slouching or folding your arms has the opposite effect, promoting insecurity and vulnerability.
How the body influences the mind
This link between posture and mindset is central to a field called embodied cognition, which studies how physical states can influence emotions and mental processes. While some findings about power poses are debated in the scientific community, one simple effect is clear: adopting an expansive posture can help you feel more in control. Consider how many times you’ve puffed out your chest before facing a challenge—it’s like a “mind trick” where confident body language nudges your brain to follow along, helping you feel more grounded and assured.
Want to try power poses before your next race?
If you’re about to tackle a race or a situation that calls for focus and determination, take a couple of minutes to practice a power pose—it might make all the difference. Start by getting into a solid stance: feet hip-width apart, back straight, shoulders relaxed, and chest out. Think of that iconic scene from Rocky where he raises his arms in victory atop the steps in Philadelphia—that gesture is more than symbolic; it’s a classic power pose. Adopting such a posture, with arms lifted and chest open, signals victory and strength to your brain, turning that energy into motivation and focus. If you try it before a race, embrace the chaos of the starting line—no one will mind if you look like you’re ready to win before the race has even begun.
And not just for the race
Power poses aren’t just for athletes; they work in any situation that demands confidence. Think of your state of mind before an interview, a presentation, or a big meeting—anxiety can make your thoughts feel heavy, pulling your shoulders down. Rather than sitting as if the world’s weight is on you, adopt a posture that signals openness and confidence. Even a few minutes in front of a mirror with hands on hips and chest out—or sitting straight with arms relaxed on armrests—can shift your mindset to one of calm control. The first few times might feel a little odd, but this is a practical way to send confidence signals to your brain, especially when insecurity feels overwhelming.
Fake it till you make it
Power poses align with the idea of “fake it till you make it”—where acting confident eventually helps you become so. It’s a mental trick that often works because our brains tend to sync up with the image we project. This technique takes only a few minutes and can help manage pre-event anxiety, whether it’s a race, a big presentation, or an important date. Next time you’re feeling uncertain, remember it’s not just about your mind but also your posture. Power poses may seem trivial, but they can genuinely affect your emotions.
And here’s one last trick that many athletes swear by. It involves a small part of your body but has a big impact: your smile. Whether you’re nervous, neutral, or feeling down, try smiling—pro athletes do it too. After a few moments, your brain might start “smiling” back, adjusting your outlook. And if there’s no reason to smile yet, this simple act can help you create one, or at least let your mind think things are better than they feel. Eventually, it just might believe it, helping things go well for real.